Simple Breathing Exercises for a calmer workplace

Tips to de-stress at work

Destress at the Workplace

If you find yourself feeling more stressed than usual, it might be time to look at how you’re breathing. Many people unknowingly fall into the habit of shallow, fast breathing, especially when under pressure. Start paying attention to your breath throughout the day. The next time stress hits, notice the connection between your breath and what you’re feeling. Breath awareness is a powerful tool for managing emotions.

When we breathe incorrectly—taking shallow breaths that only fill the chest—we deprive our body of the oxygen it needs. This often results in sighing or yawning, both of which are signals that the body is craving more oxygen. On the other hand, when we take deep, full breaths, we activate the parasympathetic nervous system, calming our bodies and clearing our minds.

 

"Breath is the power behind all things. I breathe in and know that good things will happen." —Tao Porchon-Lynch

How Breath Affects Our State

When we change the pattern of our breath, we change the signals sent to the brain. The heart speeds up with each inhale and slows down with each exhale. This cycle directly influences how we feel, think, and react. By controlling our breath, we can control our state of mind, improving focus, learning, and concentration.

Here are a few simple breathing techniques that you can use to de-stress at work. Try each one out and see which method works best for you. These exercises can be done anywhere, anytime, for an instant release of tension.

Belly Breathing

Belly breathing engages the diaphragm, which increases oxygen intake and promotes better blood flow. It also helps remove toxins from the body and provides a sense of grounding.

  1. Place one hand on your belly, just above the navel.

  2. Inhale deeply through your nose, pushing your belly out so that your hand rises with each breath.

  3. Exhale slowly, allowing your belly to relax fully. Use your hand to gently push all the air out.

  4. Repeat this process 4-5 times, or until you feel calm.

Square Breathing (box breathing)

This technique is great for calming racing thoughts and alleviating anxiety. It’s a simple yet effective way to refocus and regain control in stressful situations.

  1. Place one hand on your belly and breathe in through your nose.

  2. Inhale for a count of 4, filling your belly with air.

  3. Exhale for a count of 4, relaxing your belly on the exhale.

  4. Repeat this process 4 times, or as needed, until you feel more grounded.

Mindful Breathing

Mindful breathing ties breathing to meditation. The goal is to focus solely on the breath and gently bring your attention back whenever the mind starts to wander.

  1. Sit up straight, relax, and close your eyes.

  2. Breathe normally, but at the end of each exhale, mentally count “1.”

  3. Gradually deepen your breath with each round.

  4. After the next exhale, count “2,” and continue this pattern up to 6.

  5. After reaching 6, start over and repeat for 3-4 minutes.

Mindful breathing not only calms the mind but also boosts energy levels, thanks to the increased oxygen flow to the brain.

4-7-8 Breathing

This method, taught by Dr. Andrew Weil, is a quick and powerful way to reset your nervous system. It’s particularly effective for stress relief and improving focus.

  1. Sit or lie down comfortably. Place the tip of your tongue against the ridge of tissue behind your upper front teeth for the entire exercise.

  2. Inhale quietly through your nose for a count of 4, filling your belly.

  3. Hold your breath for a count of 7.

  4. Exhale completely through your mouth, making a "whoosh" sound, for a count of 8.

  5. Repeat the cycle 4 times, noticing how you feel at the end.

The Power of Controlled Breathing in the Workplace

Stress often triggers shallow breathing, leading to over-breathing and heightened emotions. This creates a demand for oxygen that isn’t physically needed, worsening feelings of anxiety. However, when we practice mindful breathing, we regain control over our emotional responses, leading to more thoughtful and positive outcomes.

Breathing techniques have long been used by pregnant women to manage physical and emotional stress. If breathwork can prepare the body and mind for childbirth, imagine what it can do for workplace stress! With just a few minutes of focused breathing, you can create a sense of calm, clarity, and confidence, even in the most high-pressure environments.

For more tips on breathwork and stress relief, visit www.nafas.life/breathwork

Walid Aboulnaga